Comparing Nutrients in 5 ounces Orange Juice Drink VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Orange Juice Drink	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.68% 2.66g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.4% 5.67μg	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.6% 21.3mg	12.4% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.94% 77.7μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.95% 0.16mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	3.64% 0.084mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.81% 5.67mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Juice Drink VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Orange Juice Drink versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Orange Juice Drink vs Stewed Canned Tomatoes:

• 5 ounces of Orange Juice Drink have 8.3 times more Vitamin B1, 12.3 times more Vitamin B2, 7 times more Vitamin B3, 29.4 times more Vitamin B6 and 1.9 times more Vitamin C than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin B5, 41.5 times more Vitamin E and more Vitamin K than Orange Juice Drink.
• 5 ounces of Orange Juice Drink have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Orange Juice Drink as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Orange Juice Drink vs Stewed Canned Tomatoes:

• 5 oz of Stewed Canned Ripe Red Tomatoes contain 17 times more Calcium, 6.2 times more Copper, 12.1 times more Iron, 4 times more Magnesium, 8.4 times more Manganese, 5 times more Phosphorus, 4.9 times more Potassium and 110.5 times more Sodium than Orange Juice Drink.
• Both Orange Juice Drink and Stewed Canned Tomatoes contain similar levels of Water per five ounces.
• 5 ounces of Orange Juice Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Orange Juice Drink as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Orange Juice Drink have 2.2 times more Carbohydrate and 2.7 times more Sugars than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 5 times more Fiber than Orange Juice Drink.
• 5 ounces of Orange Juice Drink provide inadequate amounts of Fiber
• Both Orange Juice Drink as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.